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Archives: Row

Friday, July 6, 2018

A. Every 2:00 Minutes for 18 minutes:
30/22 Cal Row

B.  Practice handstand walking/progressions with any time remaining.

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 4

Tuesday, June 12, 2018

WOD:

40 Back Extensions
Row 200m
REST 2:00
30 Back Extensions
Row 400m
REST 2:00
20 Back Extensions
Row 600m
REST 2:00
10 Back Extensions
Row 800

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 6-8 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Sunday, May 27, 2018

TT WOD – Competitive

3 rounds for time of:
20 Cal Row
20 Push Press (from Floor) – 165#/105#
20 Pull-ups
REST 3:00

2 rounds for time of:
15 Power Snatch – 135#/95#
15 Overhead Squats
15 Deadlift
REST 3:00

1 round for time of:
10 Ring Dips
10 Handstand Push-ups
10 Wall Walks
10 Muscle-ups

WOD

5 Rounds for time(s) and load(s):
10 Dumbbell Thrusters
20 Wallballs – 20#/14# to 11’ and 10’
30 Cal Row
Rest 2:00

Coach’s notes:

Post time and weight per round and total working time to comments for WOD. For TT WOD - Competitive post time per set and total working time.

WOD Leaderboard
Comments: 1

Monday, April 30, 2018

A.   Shoulder Press – 3, 3, 3, 3, 3, 3

B.  For time(s):
Row 500m
Rest 3:00
Row 500m
Rest 3:00
Row 500m

Coach’s notes:

Post loads for A and times for B to comments.

WOD Leaderboard
Comments: 16

Thursday, April 12, 2018

A1.  Row 400m X 6 sets, rest 2:00

A2.  50 ft. Handstand Walk X 6 sets, rest 2:00

B.  Practice skipping with any time remaining.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 9

Saturday, March 31, 2018

A.  Row 1000m

 

Compare to Sunday, November 5, 2017

B.  Practice handstand walks and progressions.

Coach’s notes:

Post time for row and notes for handstand walking to comments.

WOD Leaderboard
Comments: 2

Wednesday, March 14, 2018

1 Round for time(s):

Row 500m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#
Rest 2:00
Row 400m
20 Box Jumps
20 Wallballs
Rest 2:00
Row 300m
10 Box Jumps
10 Wallballs
Rest 2:00
Row 400m
20 Box Jumps
20 Wallballs
Rest 2:00
Row 500m
30 Wallballs
30 Box Jumps

Coach’s notes:

Post time for each round and total working time to comments.

WOD Leaderboard
Comments: 18

Friday, March 9, 2018

10 rounds for time(s):

Row 250m
Rest 1:00

Compare to January 07, 2015

Coach’s notes:

Post times per row and total working time to comments.

WOD Leaderboard
Comments: 3

Friday, February 9, 2018

Complete for As Many Reps As Possible (AMRAP) in 21 minutes:

Row 2000m
Then, AMRAP
12 Push Press – 115#/75#
12 Sumo Deadlift High Pull – 115#/75#
24 Sit-ups

Coach’s notes:

Post time for row and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 10

Saturday, January 20, 2018

1. Row 1000m

Compare to Sunday, July 5, 2015

2. 50 Wallballs – 30#/20#

Compare to Thursday, December 8, 2016

3.  50 D-ball over alternating shoulders – you choose.

Compare to Sunday, March 5, 2017

4.  AMRAP side shuffle in 3:00 – 10 feet

Coach’s notes:

Post results for all sets and order completed to comments. For side shuffle, feet cannot cross and both feet and must cross the 10 foot mark and outside hand must touch the floor each time.

WOD Leaderboard
Comments: 1